When you are tired, you have a hard time identifying and chasing away the most absurd fears. The anxiety you normally manage to keep at bay reappears, sometimes in new forms. You may be afraid of things that you know are unreal or unlikely, such as the presence of thieves in the house, or you may find the darkness, or the sense of loneliness, particularly frightening. However, by learning to name everything that troubles you, you can reassure yourself and, by sleeping peacefully, you will be less afraid when night falls.
Steps
Part 1 of 4: Coping with Anxiety
Step 1. Identify your stressors during the day
The stress that builds up during the day can cause anxiety and panic when night comes. Children and adults are more likely to get scared at night if there is something stressing them in real life. Keep track of your mood throughout the day, noting the circumstances, times and places where you are most stressed. What thoughts go wild?
- Are you stressed especially when you work, are at school or are in the crowd?
- People with PTSD are particularly prone to fear at night, have nightmares and sleep poorly. If you've experienced a shocking experience, such as violence, abuse, or danger, seek advice from a therapist who specializes in PTSD.
Step 2. Voice your fears
When you are scared at night, express your mood. If you feel the need, say it out loud: "I'm afraid", "I'm anxious" or "I'm scared". Subsequently, do the same with what triggers this feeling, saying for example: "I am terrified of the shadow that the tree casts on the wall of my room at night" or "At night I feel vulnerable, because I am alone and I am afraid that no one be here to protect me."
Step 3. Call by name
By talking to yourself, you can calm down and regain control of your emotions. In giving you simple and loving commands, it will be of great help to use your name in place of "I" or "me".
You might say, "Carla, calm down now. Make yourself comfortable. Pull up the blankets and close your eyes. You know it's windy outside and it always scares you."
Step 4. Keep a journal
You can overcome your fears by writing them down. Write them down in a special "diary about fears" or keep a normal diary in which to describe, among other things, your concerns. Try updating it before you go to sleep, taking note of everything that worries you.
Step 5. Talk to a friend or family member
You don't have to suffer in silence. By confiding in a loved one, you can clear your head. It can be incredibly therapeutic to speak out what you are feeling aloud. This way you also have the opportunity to get some useful advice.
Step 6. Consult a therapist
Night anxiety is a form of anxiety that becomes more difficult to cure if you ignore it. Talk to your doctor about your concerns and ask which therapist you can contact. Tell him your night fears and ask him for help with stress management.
Part 2 of 4: Feed the Sense of Security
Step 1. Meditate or pray
Kneel beside the bed or lie down and for a moment try to put your worries back in the hands of the universe. If you pray, try to mention what scares you most in your prayers. If you meditate, try not to think about anything or repeat a mantra, such as, "I'm scared, but I won't bend down" or "I'm safe. I'm home." Sit comfortably and take your time.
Step 2. Breathe deeply
You will relax. As you breathe, focus on the sensation of the air entering and exiting your lungs. Feel the parts of the body rising and falling. Focus on your breathing, and when you start to be afraid, remember to do this.
Step 3. Consider the bed as a safe space
Instead of getting up when you get scared at night, try to see the bed as an oasis. Think of it as a place to stretch out and rest. If you do something else in bed instead of sleeping, make sure it is extremely relaxing. If you prefer to watch movies, avoid those that can make you nervous. Leave the drama and action movies to the moments you spend on the sofa.
- When you go to sleep, take some time to observe the bed. Touch the fabrics that cover it. Dig your hands into the pillows and stroke the sheets. Try to stay anchored in the present by paying attention to all the sensations you experience.
- Fix the bed in the morning.
Step 4. Use a dimly lit night lamp
If you are afraid of the dark, you may fall asleep with a light source on. Be aware that if it's strong, it may disturb your sleep, so choose one that turns off automatically. If you are afraid of waking up in total darkness, get a very dim night light or try to keep the lights on in the hallway or adjacent room rather than in the bedroom.
Step 5. Find comfort
The sense of loneliness at night can be one of the biggest factors that trigger irrational fears. To remedy this, leave the access to your room open. If you live with other people, keep the door open at night. If you live alone, put photos of the people you love on your nightstand and call them in the evening. If you can rely on someone, such as a parent, sibling, or your best friend, ask them to call you at the same time every night.
- By sleeping with a pet, you will feel safer. Sometimes, dogs and cats love to be in bed with their owner. You may find that simply having a pet helps you feel less alone.
- Sleep with a stuffed animal, your favorite blanket, or an object that reminds you of someone you love.
- Wear soft pajamas in which you feel comfortable.
- Decorate the bedroom with the objects of your choice and eliminate anything that could increase your fears during the night.
Part 3 of 4: Sleeping through the night without waking up
Step 1. Set yourself regular sleep schedules
Bedtime habits promote sleep and also prepare the body to relax. So, go to bed at the same time every night and wake up at the same time every morning. Brush your teeth, clear your bladder, and do everything you need to do in the same order every night.
Step 2. Protect yourself from nightmares
It is possible that the fear at night is due to nightmares that make everything to do with darkness and sleep terrifying. To guard against the risk of having nightmares, try to sleep deeply, without being interrupted. Adults should sleep seven to eight hours a night, while children and teenagers need nearly nine to eleven hours of sleep.
- Skip the siesta time. Babies and young children need to take a total of about three hours of naps during the day, but for adults, the elderly and older children this habit risks disturbing the night's rest.
- Go to the bathroom before bed. If the bladder is too full, it can favor bad dreams.
- Avoid eating, drinking alcohol, or consuming caffeinated beverages just before falling asleep. They can interfere with sleep and cause nightmares.
Step 3. Take a warm bath an hour or two before bedtime
You will warm up your body and feel better. When you get out of the tub, your body temperature will gradually drop, allowing you to fall asleep. Therefore, try to stay cool. Don't use too many blankets, or you'll have a hard time falling asleep if you feel hot.
Step 4. Stay active
Exercise promotes sleep and also reduces stress, allowing you to ignore your night fears. Take a walk or bike ride during the day. Don't work out just before bed, or you will feel full of energy and have a hard time falling asleep.
Part 4 of 4: Have Less Fear if You Are a Child
Step 1. Go to bed at the same time every night
Get 9-11 hours of sleep every night. If you get enough sleep at night and follow regular sleep schedules, you will be able to fall asleep more easily.
Step 2. Ask someone to take you to bed
You are never too old for someone to tuck you in. By going to bed alone, you may feel more alone and scared. Therefore, ask your father or mother to sit next to you and say goodnight. Ask them to read you a story, sing a lullaby or talk to you for a while.
Ask to say goodnight with a hug
Step 3. Do the same things every night
Habits that precede bedtime help the body relax. So, get ready to go to bed doing whatever you like in the same order. For example, you could brush your teeth, take a bath, and read a book before falling asleep.
Step 4. Don't watch horror movies
Horror movies, violent video games, and awesome stories can scare you in the evening. That's why they exist! If you are always afraid at night, eliminate everything that scares you. Therefore, before going to sleep, never choose horror movies or violent video games.
Step 5. Imagine a relaxing scene
When you go to bed, close your eyes and think of a beautiful place: it could be your favorite place, like a tree house or a beach, or a fantastic place, like a castle or an enchanted forest. Imagine as many details as you can.
Step 6. Remember that nightmares aren't real
If you are afraid, remember that it is only a feeling. Think, "It's not a ghost, it's my fear" or "I'm afraid, but nothing will hurt me." Instead, focus on the scenario that relaxes you the most.
If you think of something that scares you in real life, like the death of the people you love, think, "I'm afraid at night, but it doesn't mean there are dangers."
Step 7. Make your bed cozier
Make the bed a hospitable place, with clean, soft sheets and warm blankets. To make yourself comfortable, fall asleep with your favorite stuffed animal or wrapped in your favorite blanket. If you want, you can turn on a night light in the hallway or bedroom. Get a special night lamp that turns off automatically so it doesn't bother you while you sleep.
Stay in bed when you are afraid. If you need help, call someone, but stay under the covers so you know the bed is a safe place
Step 8. Talk about your fears
You don't have to be ashamed if you get scared at night. Everyone is afraid. Adults also need comfort to fall asleep. Don't hesitate to confide in friends and family when you're scared. If you wake up because of a nightmare, get hugged before bed again.
